Workout of the Day
5/04/24
Saturday Partner WOD!!
Teams of 2:
4 Rounds Each
- 15/12 Cal Row/Ski
- 8 x DL (115/75)
- 8 x STOH
4 Rounds Each
- 12/10 Cal Echo Bike
- 8 x Hang Power Clean (115/75)
- 8 x Burpee Over Bar
go to full workout
Strength/Skill:
Build to tough single Power Snatch.
*Only go for 1RM if feeling great. It feeling slow or not super strong just feel something heavy and move on.
Metcon: 15m AMRAP
- 5 x Push Jerk (115/75)
- 10 x DL
- 15 x Box Jump-overs
go to full workout
5/03/24
go to full workout
5/03/24
Cook’s Kitchen
4/30/24
Strength/Skill:
5 Tall Jerk @4-5/10 RPE
5 Tall Jerk @4-5/10 RPE
5 Tall Jerk @4-5/10 RPE
*Rest as needed between sets.
**Light, focus on foot work and speed.
Metcon:
AMRAP 15 Minutes
9-15-21-27
Dumbbell Snatches (70/50)
Dumbbell Step Back Lunges (70/50)
-in remaining time-
Max Rounds:
3 Wall Walks
60 Double Unders
go to full workout
4/30/24
Strength/Skill:
Build to a tough single Power Clean.
*Only go for 1RM if feeling great. It feeling slow or not super strong just feel something heavy and move on.
Metcon:
5 sets (1 set every 5 minutes)
30/24 Calorie Echo Bike
30/24 Calorie Ski (OR Row)
go to full workout
Strength/Skill:
Build to tough set of 5 Snatch Balance.
*Focus on speed under it and catching low.
Metcon:
Murph Prep Monday
AMRAP 7 Minutes
200m Run
10 Strict Pull-Ups
-Rest 3 Minutes-
AMRAP 7 Minutes
200m Run
15 Push-Ups
-Rest 3 Minutes-
AMRAP 7 Minutes
200m Run
25 Air Squats
*All with 20lb/14lb Vest.
go to full workout
4/29/24
go to full workout
4/27/24
Saturday Partner WOD!!
Teams of 2: 30m Cap
800m Run (together)
6 Rounds: Alternate (6 Each)
- 10/8 x Echo Bike Cals
- 10 x DB Snatch
- 8 x Box Jump-overs
800m Run (together)
4/25/24
Strength/Skill:
6 Snatch Push press @8/10 RPE
6 Snatch Push press @8/10 RPE
6 Snatch Push press @8/10 RPE
6 Snatch Push press @8/10 RPE
*Focus on strong lockout and pause at top showing good control.
**Goal is to use 105-110% Snatch max.
Metcon:
For steady movement
10-9-8-7-6-5-4-3-2-1
Dumbbell Shoulder Press (2x50s/35)
*5 Strict Chin Ups (OR Strict Pull Ups) after each set
**If you can’t start out the workout unbroken for the first 2 sets, then scale load and/or reps so you can
4 sets:
Barbell Curls 28s (7 from bottom to halfway, 7 from halfway to top, 7 full curls, 7 “kipping” curls with controlled eccentric)
-rest as needed b/t sets-
** Use a moderate load – 7/10 RPE
3 sets:
12 Dumbbell Lateral Raises
12 Dumbbell Tricep Kickbacks
12 Dumbbell Front Raises
-rest as needed b/t sets-
**Use a moderate load – 7/10 RPE
go to full workout
4/25/24
Cook’s Kitchen
go to full workout
Strength/Skill:
5 Tall Jerk @4-5/10 RPE
5 Tall Jerk @4-5/10 RPE
5 Tall Jerk @4-5/10 RPE
*Rest as needed between sets.
**Light, focus on foot work and speed.
Metcon:
5 Sets
AMRAP 2 Minutes 30 Seconds
150ft Sled Push (180/145)
15ft Handstand Walk
In Remaining Time: Max Distance Farmers Carry Lunge (2×50/35)
-rest 90 seconds b/t sets-
